The Japanese diet is often praised for promoting healthy eating and longevity. Since Japan is home to some of the world’s longest-lived people—the East Asian country is home to an estimated 92,139 centenarians—the diet certainly has many benefits.
Fresh ingredients and staple foods such as rice, fermented and pickled vegetables, fish and meat play an important role in Japanese cuisine. A 2016 study published in the British Medical Journal (BMJ) found that people who followed Japanese dietary guidelines had a lower risk of dying early from heart disease or stroke.
If you take a closer look at the Japanese diet, you will come across a number of foods that may be unfamiliar to many of us, but are nevertheless an integral part of this special diet. Some of them are even considered “superfoods” – foods that are considered to be particularly nutritious.
In the UK, these lesser-known superfoods are hard to find, but seaweed such as nori, wakame and kombu, and fermented foods such as miso and natto are available in some specialist shops, such as Europe’s largest Japanese food hall, the Japan Centre.
The terms “kombu,” “natto,” and others may sound completely strange, but nutritionists assure us that these foods have real benefits for our gut health and can contribute to a healthy diet.
Watch: How to Adopt Aspects of the Japanese Shoku Iku Diet Plan
Why is the Japanese diet good for you?
A traditional Japanese diet is particularly praised for its emphasis on fresh and unprocessed foods, high levels of fatty fish and fermented foods, says registered dietitian Lucy Kerrison.
“Oily fish are high in omega-3 fatty acids, particularly DHA and EPA. These omega-3 fatty acids have the most positive effects on human health,” she tells Yahoo UK.
“Fermented foods have been shown to improve gut health and some may also support blood sugar control and metabolic health.
“The Japanese diet is also rich in isoflavines (found in foods such as soy, tofu and miso). A diet high in isoflavines may be beneficial for women going through menopause, and there is some research to suggest that this may reduce perimenopause symptoms such as hot flashes. This is thought to be because their structure is similar to estrogen and can mimic its effects in the body.”
In addition, the Japanese diet contains many polyphenol-rich foods, adds Dr. Emily Prpa, nutritionist and chief scientific officer at Yakult.
“Polyphenols are compounds found in many colorful plants, such as fruits and vegetables. In fact, they give them their color.
“It is also found in herbs, spices, nuts, soybeans and green tea – which many Japanese drink daily. Polyphenols have a symbiotic relationship with the gut.
“They can support gut function and serve as a source of food for your gut microbes, similar to fiber, while the gut can help polyphenols work effectively – polyphenols have anti-inflammatory effects. Our gut bacteria help break down polyphenol into beneficial compounds that can then aid in digestion.”
3 Japanese superfoods you should include in your diet
Amelia Trillo, marketing manager at the Japan Centre, explains that superfoods are found in many everyday foods such as salmon, avocado and blueberries.
“In Japanese cuisine, there are many ingredients that are considered superfoods due to their high fiber content, probiotic properties, and high vitamin and mineral content.”
Kombu, Wakame, Nori
These are different types of seaweed that are used in different areas of Japanese cuisine. Most people are probably familiar with nori, which is often found in sushi dishes.
However, kombu is a thicker type of seaweed that is often sold dried or pickled. It is one of the three main ingredients of dashi, a soup stock widely used in Japanese cuisine.
Wakame, on the other hand, is a type of seaweed with a sweet taste. It is usually used in soups such as miso soup and salads.
No matter which seaweed you choose, you’ll likely benefit from eating it regularly. Kerrison says, “Seaweed is rich in vitamins, minerals and antioxidants.”
However, she warns: “Seaweed contains a lot of iodine, which some people, such as those with thyroid problems or pregnant women, should avoid.”
Natto
It’s no secret that fermented foods play a big role in Japanese cuisine, with ingredients like miso being a staple in many British households. One fermented food that may take some getting used to, however, is natto.
Natto is a traditional food made from whole soybeans fermented with Bacillus subtilis var. natto. It has distinctive characteristics such as the appearance of sticky threads holding the soybeans together and a strong smell and taste that is often compared to a sharp aged cheese.
Kerrison says the isoflavines in natto “may support hormonal health.” She adds that this food is also a prebiotic and “supports the growth of good bacteria in the lower gut.” “Natto is also a rich source of vitamin K as well as numerous minerals.”
Dr Prpa also points to a BMJ study that found that the risk of a fatal stroke or heart attack was reduced by 10% in people who consumed fermented soy products daily. “Natto contains fiber, probiotics and vitamin K2. This combination may explain why it is thought that eating natto could have health benefits, such as a lower incidence of certain diseases and a lower risk of death.”
Umeboshi
Umeboshi is a popular type of Japanese pickle, in this case pickled plums. They are usually very salty and sour and are usually served as a side dish with rice or eaten on rice balls.
Trillo says, “Umeboshi is enjoyed in all kinds of dishes, it is commonly found in bento lunch boxes, in onigiri rice balls, on ramen, and even in alcohol and sweets. It has a high citric acid content, which can help the body recover from fatigue and restore appetite.”
Other popular Japanese pickles include pickled cucumbers, radishes and lotus root. By incorporating these into your diet, Trillo says, “you’ll be consuming a wider variety of healthy gut microbes that help digest the fiber in your food, boost your immune system and protect you from pathogens.”
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